Making the Transition to Whole Foods
The dietary changes you make should not be threatening, limiting or difficult to live with. Most Americans were raised eating large amounts of red meat, fried and processed foods and refined carbohydrates like white bread and rice. Transitioning to a more whole foods diet may seem daunting so here are some tips to make it easier:
- Eat more high fiber plant foods at every meal including vegetables, whole grains like quinoa, beans, nuts and seeds.
- When dining out at ethnic restaurants try some of their vegetarian dishes.
- When you eat meat, choose grass fed, hormone free so you get the maximum nutrients possible.
- When you cook proteins avoid frying which adds calories and overcooking with diminishes their nutritional value.
- Eating regularly provides your body with a consistent intake of nutrients and avoids the stress associated with skipping meals and then overeating.
- Fill your pantry with healthy food choices that are ready to eat and go. I always work with my clients on easy to prepare meals you can warm up quickly during the week or package to go so they never feel they need to stop for fast food.
- Never leave the house without food. Remember eating healthy foods on a regular basis will help you avoid unhealthy choices. Make up your own trail mix to keep in the glove compartment in the car or an apple is always a great easy to pack and carry choice.
- Most importantly do not be too rigid and move gradually because this is a change you are making for the rest of your life. You need time to embrace it and adjust your way of thinking and your palate!
At the market
When choosing food to buy you need to be diligent, have a healthy dose of skepticism and resist old patterns of relying on convenience foods. It takes more thought than just staying at the perimeter of the food aisles! Some guidelines to steer you down the aisles:
- Read labels. The labels on the front of a package are the last place to find truth. Eye catching statements like 100% Natural or 98% Fat Free might be legal, but are deceiving. Go directly to the ingredient list and make sure it lists ingredients you recognize and can pronounce.
- Think complex carbohydrates. The main dish approach centering on a large piece of protein is out. Balance the meat with whole grains, beans and fresh vegetables. Portion size:
- Protein the size of your palm
- Carbs the size of half your palm
- Vegetables 1/3 to ½ your plate
- Buy organic. Organic foods have more nutrients, less chemicals, better for the environment and most importantly they taste better.
- Buy foods in season. Seasonal foods are healthier because it is what your body needs at that particular time of year, more abundant and less expensive.
- Eat a rainbow of colors. Instead of worrying about getting the right vitamins and minerals eating a colorful diet with ensure your best exposure to a wide variety of nutrients and help you avoid building up an allergic reaction from overeating too much of the same foods.